Seltzer water has become a popular substitute for soda, offering a fizzy fix without the high sugar content. However, not all seltzers are created equal, and several ingredients or properties can pose potential health concerns. By examining the content beyond just water and bubbles, consumers can make more informed choices about their hydration.
The Hidden Contaminant: PFAS
One of the most alarming concerns regarding bottled seltzer water is the potential presence of per- and polyfluoroalkyl substances (PFAS). These man-made chemicals are often called "forever chemicals" because they do not break down easily and can accumulate in the body and environment. A 2020 investigation by Consumer Reports found measurable amounts of PFAS in several popular seltzer brands, including Topo Chico, Polar, Bubly, and LaCroix.
While the levels detected were often below voluntary industry limits, their presence raises questions about long-term exposure. PFAS have been linked to serious health problems in animal studies, including developmental issues, cancer, and thyroid hormone disruption. For consumers concerned about this issue, seeking out brands with non-detectable levels of PFAS or using a home carbonation system with filtered tap water are viable options. The U.S. Environmental Protection Agency (EPA) has begun to tighten regulations on these chemicals, but full enforcement may take time.
The Problem with Sweeteners and Flavors
Flavored seltzers are not always as innocent as they appear. Many brands, particularly those zero-calorie or artificially sweetened, use additives that can impact health. Common culprits include artificial sweeteners like sucralose and aspartame, or plant-based options like stevia.
- Gut Microbiome Disruption: Some artificial sweeteners, like sucralose, have been linked to changes in the gut microbiome and nutrient absorption issues, potentially leading to digestive problems.
- Altered Taste Perception: The intense sweetness of these additives can alter taste buds, making naturally sweet foods like fruit less appealing and potentially increasing cravings for unhealthy sweets.
- Hidden Sugars: Some flavored seltzers, especially tonic water, contain added sugars or high-fructose corn syrup, turning them into sugary drinks with empty calories.
The Acidity Concern: Dental Erosion
Seltzer's characteristic fizz comes from carbon dioxide (CO2) dissolved in water, which creates carbonic acid. This makes even plain seltzer slightly more acidic than still water, though far less so than sugary sodas. However, when citrus flavors are added, the acidity increases due to the presence of citric acid, which can accelerate dental enamel erosion. Over time, frequent sipping of flavored seltzer could increase the risk of tooth decay and sensitivity. To mitigate this risk, dentists recommend several strategies:
- Drink seltzer with meals rather than sipping it throughout the day.
- Use a straw to minimize contact with your teeth.
- Rinse your mouth with plain water afterward.
- Chew sugar-free gum to stimulate saliva production, which helps neutralize acid.
Comparison Table: Plain Seltzer vs. Flavored Seltzer & Club Soda
| Feature | Plain Seltzer | Flavored Seltzer (with additives) | Club Soda |
|---|---|---|---|
| Acidity | Mildly acidic (Carbonic acid only) | More acidic (Citric acid often added) | Mildly acidic (Carbonic acid only) |
| Dental Risk | Low, but long-term sipping can cause mild erosion | Moderate, higher risk of enamel erosion | Low |
| Sweeteners | None | May contain artificial sweeteners or sugar | None |
| Sodium | None | None or trace amounts | Added sodium for flavor (can be significant) |
| Gut Health | Generally fine, may cause bloating in some | Can affect gut microbiome or cause upset | Generally fine, may cause bloating in some |
Digestive Discomfort from Carbonation
For some individuals, the carbonation itself is the issue. The carbon dioxide gas can lead to digestive discomfort, such as bloating, gas, burping, or worsened symptoms of irritable bowel syndrome (IBS) or gastroesophageal reflux disease (GERD). Listening to your body is key; if you notice these effects, limiting or switching away from carbonated beverages is advisable.
Excessive Sodium in Some Varieties
While seltzer water is typically sodium-free, some varieties, particularly club soda, have added sodium and minerals to enhance flavor. For most people, this is not a concern, but for those with high blood pressure, kidney disease, or other conditions requiring sodium restriction, it's an important factor. Reading the nutrition label is crucial to ensure you aren't inadvertently increasing your sodium intake.
Conclusion: Making Smarter Choices
Ultimately, a pure, unsweetened, and unflavored seltzer water is a much healthier option than sugary sodas and fruit juices. The potential negative aspects are largely associated with additives and contaminants. For maximum safety, consider making your own seltzer at home with a carbonation machine and filtered tap water, bypassing the risks associated with bottled products and minimizing environmental impact. For more information on PFAS and water safety, refer to reputable sources like the Environmental Working Group.
